2.Pool recovery session

Recovery »

If your team provides your with a pool at the training center, you can perform recovery training in a swimming pool on the next day of a match (friendly or official) or an intense training unit.

The purpose of this form of rehabilitation is to restore the homeostasis of the body, the gradual restoration of the range of motion of the joints and the total discharge from the tension, especially of the lower limbs of the footballers. Immersion in water through hydrostatic pressure (pressure exerted on the body by water) helps to "cleanse" toxic substances that have accumulated in the body after intense exercise. The human body responds to water immersion with changes in the heart, peripheral resistance and blood flow, as well as differentiation of skin, core and muscle temperatures. Changes in blood flow and temperature can affect inflammation, immune function and the perception of fatigue.

A program of about 20'-30 'is ideal for enhancing the players' recovery process by combining swimming, playing and stretching exercises in the water.

The following program is indicative of a high level team recovery training unit in a swimming pool.

Recovery »

• Perform mobility exercises out of the water 5 '
• Swim in your own individual style the length of the pool 4 times.
• Perform static stretching for quadriceps and hamstrings 2x30''.
• Swim in your own individual style the length of the pool 4 times.
• Perform static stretches for hips and gastrocnemius 2x30''.
• Walk 4 times the width of the pool in its shallow part (2 front and 2 back walk).
• Choose a water game (eg head volleyball) 10'.
• Perform stretches for the whole body 5 '.